Recipes

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Lemon Garlic Green Protein

Ingredients:

16 oz can Cannellini beans, drained and rinsed
3 cloves garlic
1 cup spinach
2 tablespoons Tahini
2 tablespoons lemon juice
1/4 cup olive oil
2 tablespoons rice vinegar

Instructions:

Add all ingredients to blender.
Blend until smooth.
Pour into serving bowl.
Enjoy with whole grain pita and veggies (carrots, sliced radishes, broccoli, etc)

Hoppin' John (Black-eyed peas)

Ingredients:

1/2 cup brown rice, instant uncooked
1 tsp oil
3 oz smoked turkey sausage
1/2 red bell pepper, chopped
1 jalapeno pepper, finely chopped
1 can black-eyed peas, drained and rinsed
1/2 cup water
1 tsp salt

Instructions:

Prepare the rice using package directions, omitting salt and butter.
In a medium skillet, heat oil over medium-high heat, swirling to coat the bottom.
Cook sausage for 3 minutes or until browned, stirring frequently.
Stir in the bell pepper and jalapeno pepper.
Cook for 1 minute.
Stir in the peas, water, and salt.
Cook for 2 minutes, or until the mixture is thickened slightly but some liquid remains.
Remove from heat.
Let stand, covered, for 5 minutes.
Stir in the rice to combine.
Transfer to a serving bowl.

Youtube Tutorial

Herbed Potato Salad

Ingredients:

1 1/2 pounds red potatoes
1/2 cup light Italian dressing
1/2 tablespoon spicy brown mustard
1 tablespoon parsley, chopped
1 teaspoon garlic salt
1/4 tsp black pepper
1/2 cup red bell pepper, chopped
1/2 cup green bell pepper, chopped
1/2 cup green onions, chopped

Instructions:

Cook potatoes in boiled water until tender, about 10 minutes.
Drain well and let cool.
Cut potatoes into bite-sized pieces and place in a medium bowl.
In a small bowl, combine dressing, mustard, parsley, seasonings, and whisk with a fork.
Pour over potatoes and toss well.
Carefully stir in bell peppers and green onions.
Cover and chill until ready to serve.

Green Pea Guacamole

Ingredients:

2 cups peas, thawed if frozen, drained if canned
1/2 cup green onions, sliced
1/4 cup cilantro, chopped
1 clove garlic chopped
1 avocado ripe, flesh scooped out
1 lemon (or Lime) juiced
Hot Sauce to taste
Salt
Black pepper

Instructions:

Place peas, green onion, cilantro and garlic into a food processor.
Process on high until smooth.
Add avocado, hot sauce, and lime or lemon juice.
Pulse until avocado is incorporated and texture is chunky.
Salt and Pepper to taste.
Serve with baked pita or tortilla chips and fresh vegetables (radishes, jicama, carrots, red bell pepper, ect.).

Youtube Tutorial

Beans

Beans are great sources of: Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too. - Folate, or folic acid, helps our tissues grow and our cells work. Especially important for pregnant women. - Proteins are building blocks for our bones, muscles, cartilage, skin, and blood. They provide a variety of nutrients that are essential for health and maintenance of your body. - Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy. - Magnesium helps with muscle function and energy production.

Instructions:

How to Store:
- Keep beans in an airtight container in a cool, dry, dark place.
- Beans can last up to 1 year.
- Store cooked beans in a covered container in the refrigerator for up to 5 days.
- You can also freeze cooked beans in an airtight container for up to 6 months.
How to Cook:
- If cooking dry beans, soaking them for 6-8 hours (overnight) before cooking will reduce cooking time.
- Drain well
- Put beans in a large pot with 2 inches of water to cover them
- Bring to a boil and skim off any foam that forms.
- Once the water is boiling, reduce heat to a simmer.
- Cook for 1-2 hours; when the beans are easily mashed with a fork, they're done.
- Don't add salt as this toughens the beans.
- You can add bay leaves, cumin, or other spices to flavor the beans.

Avocado

Avocados are great sources of: Vitamin E protects cells in our body from damage and keeps our immune system healthy. - Vitamin K helps our bodies heal quickly. - Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy. - Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too. - Healthy fats are good for our skin and brain, and help us feel satisfied after a meal.

Instructions:

Choose avocados that are firm but give slightly when pressed with a finger.
These are ripe and ready to eat.
If you buy a hard avocado, leave it on your counter for a couple days to allow it to ripen.
Store unripe avocados at room temperature on the counter for 2-4 days.
Refrigerate when ripe for up to 5 days.
Cut avocado in half lengthwise around the pit.
Quickly hit the pit with a sharp knife and twist to free the pit.
Discard.
Cube or slice each half, then scoop out with a spoon or knife.
Eat as is or add to salad, sandwiches, or spread on toast.

Acorn Squash

Instructions:

Wash squash, cut it in half, and scoop out seeds with a spoon.
Bake skin side down in a 400 degree oven for 45-60 minutes.
Squash is ready when a knife easily pierces through.
Scoop out flesh and mash with butter and salt - or fill the center and eat like a baked potato.

Rambutan

Rambutans are a tropical fruit with a sweet flavor similar to a grape.
Rambutans are rich in carbohydrates, lipids, phosphorus, vitamin C, niacin, iron, calcium, copper, protein, and fiber.

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Instructions:

To eat a rambutan, use a sharp knife to cut a shallow sliver into the rind or chop off the tip of the fruit where the stem connects.
Gently tear the skin open to expose the fruit and squeeze it out of the shell.
Avoid the large, bitter seed in the middle; some people simply bite the flesh off the pit, however, you can use a knife to cut around the diameter of the fruit and then peel the fruit off the pit (this is helpful when using rambutan in recipes).

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